74520059 Marathon Training Plan
Transcript of 74520059 Marathon Training Plan
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72 Ultra-FIT
fit runner
How many truly remarkable things have you done in your life?
If the answer is not many, or even none, then maybe its time to
run a marathon. Because no matter how fit you are, running
26.2-miles for the first time will certainly be one of the most
memorable moments in your life. And while the marathon takes
no prisoners, if you train intelligently and diligently, you can
succeed and achieve something quite remarkable
ByAndrew Hamilton BSc Hons MRSC
bigone
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Lets get one thing straight fromthe outset; running a marathon is not like
running a longer version of a 10K fun run,
or half-marathon. Marathon running will
push your body through new physical and
mental barriers, and as such needs to be
treated with respect. If youve little
previous running background, or youre not
sure that you can commit yourself to thetraining required, then marathon running is
not for you, as youll almost certainly end
up injured, demoralised or both! Unlike
most other running events, the marathon
will find out weaknesses and punish those
who are inadequately prepared!
How much background?Although different people respond
differently to the rigours of marathon
training, as a very rough guide, you should
fulfil the following criteria before taking on
a marathon:
You have been running regularly for at
least a year;
You can run at least 5 miles comfort-
ably in one go;
You are averaging 20 miles per week
or more in training;
You are not suffering from a chronic or
recurring injury problem.
You may be able to get away with less
running background if youve come to
running from a background of competitive
sport that demands high levels of fitness
and endurance, such as cycling. However,
for most people, the above requirements
should be seen as a minimum in order to
get the best out this 23-week marathon
training plan.
What equipment will I need?Marathon training is punishing for your
legs, so decent, well cushioned running
shoes that suit your running style
are essential. If dont already possess
them, visit a specialist running shop
before you get stuck in, rather than risk
injury by using your old clapped out
trainers. Starting with relatively new
shoes will also allow you to train and
for and run your marathon in the same
pair shoes much better than switchingshoes midway through your marathon
build-up.
Would-be marathoners can also
benefit from a heart rate monitor (for use
both in training and during the event),
and some kind of logbook for record
keeping. A log provides a history of your
training sessions and can be vital for
determining which training methods are
working best for you, or what might be
causing that niggling injury. Moreover,
keeping a log is highly motivating
useful for when the going gets tough!
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Unlike most otherrunning events, the
marathon will find
out weaknesses andpunish those who
are inadequately
prepared!
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General principlesof marathon trainingBefore we get on to the nitty-gritty of a
marathon-training program, there are a
few general training principles that should
be borne in mind by all would-be
marathon runners:
Long Runs these are a vitalcomponent of any marathon build-up
program, because they acclimatise the
mind and body to the stress and strains of
putting one foot in front of the other for
mile after mile after mile! They also teach
your muscles how to efficiently burn fat for
energy something youll need to get to
the end of a marathon without hitting the
wall. Although its OK to miss an
occasional workout, or juggle your routine
to fit with other commitments, your
weekly long run should be considered
sacrosanct!
The 10% Rule Never increase either
your weekly mileage, or your long run
mileage by more than 10 percent a week
and certainly never increase them together.
If you do, youll dramatically increase the
risk of injury, which could set back your
training or even halt it altogether.
Easy Weeks You cant build up mileage
relentlessly week after week without your
body becoming deeply fatigued. Thats
why its important to include slightly
easier weeks with shorter long runs in
your program, which allow your body a bitof extra rest and recovery, helping you to
stay comparatively fresh, while still
building up your overall workload. You
should incorporate an easy week every
3rd or 4th week.
Cross Training One session a week of
cross training (eg cycling, swimming,
rowing etc,) can help reduce injury risk in
marathoners by preventing muscle
imbalances, enhancing joint mobility and
by improving muscular flexibility. Cross
training can also speed recovery after your
long run and prevent boredom andstaleness setting in, which is why its
included in the program on page 78.
Rest and Nutrition Getting adequate
rest and proper fuelling are not optional
extras,but need to be an essential part of
your training program if youre even going
to get to the start line of your marathon!
Its during the periods of rest between
training sessions that your muscles if
supplied with the right nutrition can
regenerate and get stronger. If youre
constantly fatigued and neglecting your
nutrition, youll almost certainly end up ill
or injured and youll never reach your
potential. Two days rest each week is
recommended for novice marathoners and
remember that consistency is what counts;
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Long runs acclimatisethe mind and body to
the stress and strains of
putting one foot in front
of the other for mileafter mile after mile!
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so as long as you are consistent with your
training throughout your build-up, you can
afford and will benefit from plenty of rest.
Psychology of marathon trainingAlthough its physically demanding, many
novice marathoners discover that the
mental demands of marathon training are
actually the most difficult to deal with.Fortunately, there are a number of
strategies that can help:
Find and train with other runners who
share your marathon goals. They will
almost certainly provide you with the
emotional support that can make all
the difference.
Run your weekly long run with a
training partner, which will alleviate
the boredom and provide motivation.
However, make sure that you both
share approximately the same training
pace so that your workouts dont turninto races!
Try to think of your long runs as a
series of shorter runs stitched together
eg mentally run one section at a
time rather than telling yourself you
have to complete an entire 19-mile
course in one hit! Alternatively, by
trying out new routes, you can try and
think of your long runs as an
exploratory sightseeing trip, where
you get to see new sights from a
runners perspective!
Try and find an experienced marathonrunner whos enthusiastic and
positive and willing to coach you.
Youll find this both inspirational
and motivating.
Finally, realise and accept that training
for a marathon is tough and be prepared
to accept some hardship. Pat yourself
on the back for tackling something that
99% of people would be unable to even
contemplate, let alone do!
The importance of tapering
One of the most fundamental mistakesnovice marathoners make is failing to
taper down properly for the event.
Reducing your weekly and long run
mileage during the final two weeks is
absolutely essential to ensure that youve
fully recovered from previous workouts
and completely rested for the big event.
Trying to cram in extra workouts is
completely counterproductive, especially
in the week before the event. Any trainingbenefits will appear after the event itself,
and all youll in fact be doing is slowing or
reversing the recovery process needed by
your muscles, as well as emptying them of
precious glycogen you bodys premium
grade fuel for the event. Remember, if you
have put in the miles over a long enough
period of time you WILL be able to cope
with the distance. Think of the race day as
your wages day. Its time to collect whatsowed to you and see what you have
worked so hard to get!
By trying out newroutes, you can try and
think of your long runs
as an exploratory
sightseeing trip
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78 Ultra-FIT
Nutrition and marathon trainingYou might be physically strong and
mentally determined, but unless your
nutrition is up to scratch, youre going to
struggle to train for, let alone compete in a
marathon. You can forget fancy diets
what marathon training requires is
carbohydrate and lots of it! That means
ensuring that a substantial proportion ofyour diet (about 60% of calories) consists of
whole grain breads and cereals, pasta, rice,
potatoes, pulses (beans, peas and lentils)
and fruits and vegetables. As a rule of
thumb a 70kg adult consumes around 100
calories for each mile run, which should be
replenished by carbohydrate. Thats 1000
calories worth of carbohydrate needed for
a 10-miler! Consuming frequent high-
carbohydrate snacks and meals is the key,and its particularly important to replenish
carbohydrate immediately after training,
when your muscles are most able to soak it
up and convert it into stored premium
grade muscle fuel glycogen. Hydration is
critical too. Youll be losing significant
amounts of fluid during your long runs,
especially in warm weather. As well as
staying properly hydrated generally, youll
need to either take drinks with you, or plandrink stops on your route. UF
Week Mon Tues Wed Thurs Fri Sat Sun (Long Run)
1 rest 3 cross 3 3 rest 6
2 rest 3 cross 3 3 rest 7
3 rest 3 cross 4 3 rest 5
4 rest 3 cross 4 3 rest 8
5 rest 3 cross 5 3 rest 9
6 rest 3 cross 5 3 rest 7
7 rest 3 cross 6 3 rest 11
8 rest 3 cross 6 3 rest 12
9 rest 3 cross 7 4 rest 9
10 rest 3 cross 7 4 rest 14
11 rest 4 cross 7 3 rest 15
12 rest 4 cross 8 5 rest 12
13 rest 4 cross 9 5 rest 17
14 rest 5 cross 9 5 rest 13
15 rest 5 cross 10 4 rest 19
16 rest 5 cross 10 6 rest 7
17 rest 5 cross 8 5 rest 21
18 rest 5 cross 8 6 rest 14
19 rest 6 cross 10 6 rest 8
20 rest 6 cross 8 5 rest 22-23
21 rest 5 cross 8 4 rest 12
22 rest 4 cross 6 3 rest 8
23 rest 3 rest 1-2 rest rest RACE
Notes:
Long runs should be run at an easy pace, around 65-70% of your maximum heart rate (calculated by 0.65-0.7x[220-your age]).
Shorter runs can be run at a brisker pace as and when you feel like it, but dont force it.
Cross = cross training session; aim for around 30 minutes at an easy pace. You can vary the modes, even in the same session. While consistent training is vital, you shouldnt become a slave to your schedule. Be aware of what your legs are communicating to
you whenever you run. For example, if your muscles feel weak or fatigued midweek, take an extra day off and save your legs for the
weekend long run.
SUGGESTED NOVICES 23-WEEK MARATHON TRAINING PLAN
Tackling the Big One